Strength
3 Sets
10 TEMPO + Pause Bench Press 32X1
+
8 Heavy DB Chest Supported Row
-rest 2-3 min between sets-
WOD
AMRAP 20’ @ 60-70% Effort/Speed
18/12 Calorie Ski Erg
8 Hang Muscle Clean to Eccentric Curl
18/12 Calorie Row
12 Standing OH Tricep Skull Crushers